By M Jamal

I have appointments the whole day. I might injure myself. I have more important chores to take care of.

These are but a few of the reasons we give whenever the idea of exercising comes up in conversation.

Unfortunately, very few women see the real benefits that they can get from exercise — it gives them more energy to accomplish more things and it keeps their organs functioning at their peak.

The good news is that there are workouts that even the busiest women can do! Below are some suggestions:

1-Not all types of cardio are structured routines.

If you really need to pass on your morning or afternoon workout schedule, make up for it by walking several blocks to a restaurant on your lunch hour or taking the stairs instead of the elevator. If you do these ”alternatives” regularly, you’ll find that they could add up to about three hours of cardio each week.

2-Before going to work, do an imaginary jump-rope routine in the comforts of your own bedroom.

Turn on your favorite music or watch the morning show while twirling your wrists as if they’re grasping a real jumping rope. You can work up a sweat just by doing 10-15 minutes of this.

3- Make use of a good ol’ exercise relic from the Flashdance era — a mini-trampoline! Yep, this inexpensive contraption can substitute for a high-energy aerobic exercise without the risk of knee injury.

Also called a ”rebounder,” it can easily be stored under your bed or in a closet when not in use.

4-March in place while watching TV, but make sure you do it continuously from one commercial segment to another (normally, that would take about 15 minutes).

To keep from getting bored, alternate two minutes of marching with thirty seconds of skipping. As you become more fit, you can lengthen the skipping intervals.

5- Do your treadmills or elliptical trainers while watching your favorite DVD movies or listening to an audio book.

6- If you’re a frequent flier and flight schedules often get in the way of your exercise routine, make the airport your personal gym (don’t be too embarrassed; people come and go at the airport and the staff would hardly remember that you’re the exercise freak).

If you have some time before your flight or if it has been delayed, do some power-walking with your backpack and walk the length of the airport several times. You can even do some squats, lunges, and wall push-ups if you like.

7- Combine your cardio workout with something you love to do. If you’re nuts about dancing, then take a ballroom dancing, hip-hop, or flamenco class.

8- Set power workouts instead of power lunches. Instead of meeting your friends over coffee and sandwiches, set an exercise date such as a brisk group stroll. In the winter, you can all go skating or sledding while you catch up on each other’s lives.

Mohamed Jamal is founder of FunLadyFitness.com a fresh look into women fitness and tips with downloadable special reports that could boost your next workout.

Visit http://funladyfitness.com/ to see the latest special reports and tips.

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Tags busy woman | cardio | exercise | sweat | workout |

By Douglas Taylor

Getting in shape and living a healthier lifestyle does not have to be all hard work. You can have some fun and still get in shape. The images most people think of when they are trying to exercise are hard work and sweat. Did I mention sweat? You can add a little fun to your exercise program and before you know it you will be in better shape.

Adding variety is a good way to think long term when it comes to exercising. There are so many ways to exercise besides your normal trip to the gym. You just need to open your mind up to creative possibilities. This does not have to cost an arm and a leg either. Look around and you will probably see all kinds of ways to have fun and exercise. This article will look at some different ways to get in shape while having a good time. That is a combination that is hard to beat.

Take some time each day to play with your kids. Children are full of energy and you will have to move a little to keep up with them. You can shoot basketball or play catch. It really does not matter so much what you do as long as you are doing something. If you do not have children of your own, hang out with some friends or relatives that have kids.

Try taking a walk with someone you care about. You can catch up on the latest news while you are taking your stroll. This is a great way to stay up with what is going on in other people’s life. You can walk a long way without even realizing it when you are having fun.

If you are married try to plan some activities with your spouse. This can be a great way to bring the two of you closer together. Playing tennis or even walking through the mall will add up if you do it regularly.

Swimming is a good way to get in better shape because it happens to be something that will help keep you in shape and is a lot of fun.

Cutting grass may not be a lot of fun but it can count as exercise. Knowing that you are getting more fit by working on your yard can be very rewarding.

Joining a local sports team such as a softball or basketball league is a wonderful way to stay in shape. Sports can help keep your mind and body sharp. Many people stay in top shape by this one simple activity.

As you can see exercising does not have to be all work and no play. Each day try to think of some simple way to get your body moving. Before you know it you may notice good things like your energy level increasing and your cloths are not as tight.

To discover more benefits of fitness try visiting http://www.exercisefitnessandyou.com where you will find tips, advice and resources about topics such as beginner exercise programs.

Article Source: http://EzineArticles.com/?expert=Douglas_Taylor

Tags healthier lifestyle | exercise | sweat | program | in shape

By James Kronefield

If you want to do aerobics but find that they are just too difficult for you, then there is a solution. It is called low impact water aerobics. These don’t require that you do high impact strenuous exercises that leave you feeling tired and sore. This is the main reason that people give up and stop their exercise program. It is just too hard to continue for a long period of time for many people. If you find that you fall into this category then you will find that low impact water aerobics can provide you with many benefits. They will help you stay in form without as many problems.

People love the fact that low impact aerobics don’t make you feel so sore and drained of energy like high impact aerobics do. You don’t have to try and do all the jumping around which makes it safer for people with weak joints and muscles. Some parts of the low impact water aerobics are very similar to other programs. For example, you will have warm ups, stretching and cool down exercises. Many water aerobics include dance steps that make it fun to do. You will receive a really good workout that will leave you energetic and feeling wonderful. Most of them also last for around forty-five minutes.

If done correctly low impact water aerobics can be very beneficial. They will help your body burn more calories and help you to lose weight and feel better. They are much easier to perform and help to improve the cardiovascular muscles. These exercises are done in chest deep water and really do help to strengthen your muscles. Your muscles will become more flexible while you are building up their strength. The resistance that the water provides helps out in this area but does not put pressure on your body that can cause you to become sore.

People of all ages can receive benefits from these exercises, even children. Low impact water aerobics are wonderful for elderly people that can’t do other more strenuous ones. It can help them to stay in form without running the risk of doing damage to their bones or joints. It is also wonderful for pregnant women because it is safe for the baby. Anyone that has been sick or that is simply out of form can also benefit greatly from low impact water aerobics. Basically, if you want to get in form the fun, exciting and safe way, then low impact water aerobics may be what you are searching for, you should give it a try.

Discover the healthy benefits of low impact water fitness at http://www.waterwellnessworkout.com/

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Tags aerobics | low impact | burn more calories | lose weight | pool

By Phil Campbell

New research discoveries show that the most effective form of exercise is high-intensity anaerobic exercise (as contrasted steady-paced low-intensity exercise like walking) is not your grandmother’s walk around the block.

Researchers show we can unleash exercise-induced growth hormone release with 10 to 30 seconds of higher intensities of exercise. The most powerful body-fat-cutting, muscle-toning, anti-aging substance known in science, growth hormone, is produced by the body with this type of exercise.

Running, cycling, swimming, cross country skiing, and power walking can be made to be anaerobic if the intensity is raised to a level where it gets you “good-and-winded.” If your favorite form of exercise is capable of getting you winded quickly, this is “anaerobic exercise” and capable of reaching the growth hormone release benchmarks cited in the research. It’s no secret that several well-known entertainers take growth hormone (GH) injections for its body fat cutting, muscle toning, youth rejuvenating properties, but there can be serious side-effects from GH injections. Now we know there’s a better way.

Unquestionably “natural” Natural is always best. And producing growth hormone from high-intensity exercise is unquestionably “natural.” Growth hormone injections are given to children with clinical stature growth problems to help them grow normally. Growth hormone does not make adults grow taller.” For middle-age adults, GH can reverse several measurable clinical factors of the middle-age bulge - officially named “the somatopause” by researchers. The middle-age somatopause is signified by energy decline, weight-gain (around the middle, and hips), loss of muscle, and wrinkled skin after the age of 30. Researchers report; “Aging is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of aging could be reduced if exercise focused on promoting exercise produced growth hormone.” (”The exercise-induced growth hormone response in athletes,” Godfrey, Sports Med. 2003;33(8):599-613.2003).

Can you handle the truth about fitness? Here’s the truth. Being overweight causes cancer. The researchers aren’t talking just about obesity; they mean obesity and being medically “overweight.” Being overweight, which is different than obesity, now accounts for 14 to 20% of deaths by cancer, report researchers in a major new study, (”Overweight, obesity, and mortality from cancer in a prospectively studied cohort of US adults,” 2003, Calle).

This wasn’t a small, out-of-context study conducted over a few months. Over 900,000 adults were studied for 16 years. Researchers estimate that more than 90,000 cancer deaths each year could be avoided if every American maintained a healthy weight: “We estimate that current patterns of overweight and obesity in the U.S. could account for 14 percent of all deaths from cancer in men and 20 percent of those in women.” The study also shows that the risk of dying from cancer - caused from being overweight - is 52% greater than men of normal weight. And it’s 62% higher for women, and all the more reason to start and maintain a lifestyle that makes fitness training a priority.

Walking just doesn’t do it… Low-intensity forms of exercise - like walking and bowling – are great ways to begin exercise for inactive. But don’t be misled. The research is clear. This form of exercise doesn’t compare to the benefits of high-intensity anaerobic exercise. We’re talking about the difference between kindergarten and college.

Low-intensity exercise is absolutely necessary as a starting point, but it needs to be the starting point and a stepping stone that leads to moderate-intensity exercise, which in turn, needs to be a stepping stone for high-intensity anaerobic exercise.

Low-intensity does not prevent death from heart disease For years, the gold standard for exercise was 30 minutes of activity a day. And walking for 30 minutes a day was said to be adequate enough to delay heart disease and premature death.

Researchers now disagree. A new study of 2,000 men over 10 years destroys the low-intensity, walking standard. Researchers show that low-intensity does nothing to prevent death from heart disease. Nearly 2,000 men, ages 45 to 59, were tracked for 10 years. Initially, none of the men had any evidence of heart disease. Exercise was performed and measured by three levels of intensity; low, moderate, and high.

Low-intensity included walking & bowling. Golf & dancing qualified as moderate-intensity. Running & swimming were placed in the high-intensity category. Of the 252 deaths that occurred during the 10 year study, 75% were linked to heart disease and stroke. And cancer accounted for 25%. Conclusion: Walking 30 minutes five times a week is not enough to prevent early death from heart disease. Moderate-intensity also failed to reduce premature deaths. Only the highest levels of exercise intensity lowered death rates.

Solution - add anaerobic exercise…wisely Be wise. Don’t read this and go run a 200 meter sprint full speed. Pulling a hamstring or killing yourself to improve fitness misses the point. Anaerobic exercise is the most productive form of exercise, and should be a part of every fitness routine. However, anaerobic exercise is also the most dangerous form of exercise. Physician clearance is a must. A progressive build-up program - from low, to moderate, to high-intensity - is necessary. The progressive build-up will help prevent injury, and it will condition and develop the body so you can receive all the benefits from increasing exercise-induced growth hormone.

Workouts designed unleash the most powerful body fat cutting, muscle toning substance known in science!

Researchers show that HGH can be increased in men by as much as 530 percent through sprinting activities. Anaerobic sprint workouts can be done in many different ways — running, swimming, cycling, cross-country skiing. If your favorite cardio machine — stepper, elliptical, cycle or treadmill — will get you out of breath by pumping hard and fast, it will get the job done!

Sprint 8 Workout

The basic workout is the Sprint 8 Workout, which is performed by running. After a 10-minute warm up that includes some 30-second stretch-hold positions for the hamstrings and Achilles, begin the first of eight 60-meter (70-yard) sprints. You can mark off 70 yards on a 100-yard football field or track or just sprint mailbox to mailbox.

Sprinting doesn’t mean running “all out.” It means running hard enough to get you out of breath on each sprint. The first sprint should be at 30 percent speed (a little faster than jogging). During the sprint, progressively move toward 50 percent speed/intensity. On the second sprint, start at 35 percent speed and progressively move toward 55 percent speed. To avoid injury, it’s important to spend at least 10 yards slowing down.

After each sprint, walk — don’t jog — back to the starting line. Walking enables you to recover so you can put more intensity into the next sprint. Spend at least 1.5 minutes (but no more than two minutes) walking and recovering between each sprint.

Whatever you do, don’t do this!

Don’t start with a hard, all-out sprint. While anaerobic fitness training is clearly the most productive type of training, it’s also the most dangerous. Hamstring pulls are a primary target. Anyone with a heart condition or medical problem should get a physician’s clearance before performing anaerobic exercise. Even young athletes should progressively ease into sprinting workouts. It takes at least eight weeks to progressively build your fast-twitch muscle fiber.

The goal is to go hard enough and fast enough (without pulling anything) to get totally out of breath on each sprint. If it takes more than 30 seconds to get out of breath, you’ll need to find a way to raise the intensity.

Cycling Sprint 8 Workout

The Sprint 8 Workout can be performed by cycling outside or at the gym. The recumbent bike is a favorite for those with bad knees and back problems. When you ride something that supports your body weight, it typically lessens the intensity. You’ll need to ride just a little longer than if you were running. However, if your sprint lasts more than 30 seconds, the intensity level needs to be increased or you may miss the anaerobic threshold. For example, pedaling 20 to 30 seconds on a recumbent bike is equal to running 70 yards in sprints in 8 to 12 seconds.

Pool Sprint 8 Workout

Swimming hard and fast for 25 meters, then swimming easily for 25 meters, is similar to running the Sprint 8 workout. Make every swim sprint a little more intense than the previous one.

Cross-country Skiing Sprint 8 Workout

Whether you’re cross-country skiing in the mountains or in your gym on an elliptical trainer, the same principles apply — high action sprinting for 30 seconds followed by an easy pace for 1.5 minutes.

Don’t Throw Away the Yoga Mat

Improving flexibility though stretching and other less intense forms of exercise will not release HGH. However, you’ll need flexibility and strength to perform your anaerobic workouts. So don’t throw away the yoga mat or stop weight-training. Simply add an anaerobic Sprint 8 Workout to your fitness plan. You’ll unleash the most powerful body-fat-cutting, muscle-toning substance known in science!

More info on how to increase exercise-induced growth hormone www.readysetgofitness.com

National Institutes of Health Research links cited in article:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12797841&dopt=Abstract

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10961960&dopt=Abstract

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12711737&dopt=Abstract

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11893790&dopt=Abstract

Ready, Set, Go! Synergy Fitness is available online and at bookstores. http://www.ReadySetGoFitness.com

Article Source: http://EzineArticles.com/?expert=Phil_Campbell

Tags growth hormone | high intensity | somatopause | overweight | workouts

By Douglas Taylor

Are you on a mission to lose some weight? You may have tried all of those fancy fad diets that are supposed to work but have the results been positive in your case? In my experience it takes a combination of three things in order to have any weight loss success. I have to eat right and exercise and use common sense in my approach to losing weight. Jogging is a great way to add exercise into your normal exercise program.

Jogging has always been a great way to get in shape. It can be a very satisfying way to get going in an exercise program. You can run alone or with other people and it will help strengthen your cardiovascular system. You can burn more calories by jogging in a shorter period of time and best of all it does not cost a lot to get started. The rest of this article will take a closer look at the benefits of jogging.

One of the reasons I think jogging is a really good exercise is because you can run with other people. This almost always increases your odds of staying with it. When you have to explain to your running partner that you do not want to go jogging today it makes it a little harder to not go. Hanging out and jogging with a friend not only helps your health out it can also be a lot of fun.

Running on a regular schedule will help out your cardiovascular system. Getting your heart rate up to a healthy level will help improve your health in many different ways.

Because running is considered an exercise of high intensity you can burn more calories by jogging. It should not take as long to burn away the calories when you are jogging so you should be able to burn more calories in a shorter period of time. This is great news for you if you have a busy lifestyle or just do not want to spend a bunch of time exercising.

One of the best reasons to take up jogging is because it does not cost a lot of money to get started. You can get started for no more than a decent pair of running shoes. You can often jog in your neighborhood so there are no expensive gyms to join unless you choose to. Money does not need to be an issue when you decide to start jogging.

Many people need an extra boost when it comes to losing weight and jogging is a great way to jump start your weight loss goals.

For more information on how to develop a personal exercise plan try visiting http://www.lose-10-pounds.com where you will find tips, advice and resources about topics such as a diet plan to lose weight fast.

Article Source: http://EzineArticles.com/?expert=Douglas_Taylor

By Jessica Dawn

Not long ago, one of my friends told me about guerrilla cardio as his favorite fat burning cardio workout. Have you heard of it? It’s an ultra-intense cardiovascular workout based on a study done by Dr. Izumi Tabata, Ph.D..

Dr. Tabata, a researcher at the institute of Health & Nutrition in Tokyo, Japan, conducted a study compairing cardiovascular endurance training vs. high intensity cardiovascular training. In Tabata’s study, one group did a full 60 minutes of moderate-intensity exercise 5 days per week. Group two also trained 5 days a week, but performed up to eight 20-second sprints of high-intensity cycling with a 10-second rest (pedaling at a slower rate) in between [1]. They performed these sprints between warm-up and cool-down periods.

Tabata found that group 2 athletes on the high-intensity program, got fitter faster than group 1 athletes who focused on endurance training despite the large difference in time spent working out (each day group 1 did 60 minutes & group 2 did 4 minutes). After this study was released, Muscle Media magazine published an article in October 2001 entitled: Guerrilla Cardio, which suggested a cardio program based on these findings.

Guerrilla Cardio

Minutes 1-4:
Warm-up 50% perceived exertion

Minutes 5-8:
Sprint- for 20 seconds
Rest- 10 seconds
Repeat

Minutes 9-12:
Cool-down at 50% perceived exertion

Are you wondering how 4 minutes of exercise can burn more than 60 minutes?

Guerrilla cardio is an extremely challenging cardiovascular program that will burn fat & if you really go all out, you will be exhausted at the end of this workout. This protocol does have some limitations when it comes to incorporating it into a fitness routine. If you would like to find out more, click here: Guerrilla Cardio

Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness.

Jessica Dawn is a leader in teaching proven strategies for reaching health & fitness goals. You can receive a free report, free fitness tools, free video exercise demo’s, and more by signing up for her email list at http://www.visfitness.blogspot.com or http://www.visfitness.com

Jessica shows you how to develop a lifestyle of health, vitality, and fitness. She answers the questions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals once and for all.

Article Source: http://EzineArticles.com/?expert=Jessica_Dawn

By Jade Lewis

Who doesn’t want a flat stomach?, everyone could probably do with losing a few pounds. And most people have thought about at one stage in their lives.

Listen to this because this is very important. It doesn’t matter if you’re trying to lose the spare tire, love handles, you’re obese or just got a beer belly. If you want a flat stomach then you’re going to have to work at it. There is no magic pill and no overnight fix.

If you’re not willing to put in the time and effort then you should just stop reading now.

Still here?, good. While it will take time and effort and it’s different for everyone, losing weight and getting a flat stomach will
-increase your confidence
-get you back into your old pants
-help you feel good about getting into your bathing suit again
-you will look and feel healthier

Don’t just concentrate on your stomach. There’s so much out there on the internet and on tv that just focuses on flat stomach, flat stomach, flat stomach! Read the small print folks. Lines like ‘will only work in conjunction with strict diet and regular exercise regime’.

Simply put you need to burn more calories than your taking in. Read that sentence again.

Maybe I should have just written that one line and left it at that :). But seriously folks that is most efficient and effective way to lose weight. When you combine that with sensible diet and regular exercise then you will be well on your way to achieving the flat stomach you’ve always wanted.

You need to set some goals and set some time aside for performing exercises. If for some reason you can’t complete an exercise or can’t do it at the time you alotted then just complete it later. Do not use missing an exercise or goal be an excuse for you to stop. You didn’t get your walk in before dropping the kids to school, fine, make up for it by walking to the shop or walking to your friends for tea instead of driving. It’s not rocket science but so many people fail and give up because using excuses is and easy way out.

Learn to combine exercise into your everyday life until it becomes a natural habit and not something you must force or remind yourself to do.

Remember how I said not to focus just on getting a flat stomach. When you start to lose body fat you will get to a point when you’re stomach will flatten out naturally. You can help it along by doing some ab crunches everyday. Don’t be upset if you don’t have a six pack after a week. Just incorporate it into your everyday life like your other regular exercise and you will get the flat stomach you always wanted. Stick with it, it requires a little discipline in the beginning but you will reap the rewards when you make it an everyday habit.

Remember, increase the amount of calories you burn and decrease the amount of calories you consume and you will be on your way to getting the flat stomach you always wanted. .

Remember that, as in most of life, you get out what you put in. Skipping that occasional candy bar is not going to give you what you want. Walking up one flight of stairs is not going to give you a flat stomach. However, if you take to heart the increase in calorie burn as well as the decease in calorie consumption of a fast weight loss program, you will make a difference.

There are many ways to find a healthy, sensible, realistic, and effective fast weight loss program. There are clinics that specialize in these techniques. They have a proven track record and can show you the testimonies of people just like you and me that have made a difference in their lives. They will tell you what you can expect and what is not possible. They can show you exactly what to do and what the specific benefits are of doing it. Some of these fast weight loss programs concentrate on increasing calorie burn; others focus on reducing calorie intake. You need to decide which is the best model for your lifestyle and personality. That is why you need to talk to the experts.

Jade Lewis is fitness addict and guru and has a wealth of experience in showing people how to burn the fat so people can get the flat stomachs they’ve always wanted. To take advantage of Jades information. recpmmendations and special offers then Click Here

Article Source: http://EzineArticles.com/?expert=Jade_Lewis

By Nisha Sharma

I know the junk food is the rage in the present time and whosoever is avoiding the usage of it often being labeled as the oldie or old fashion. But increasing waist line in the young people and the children are producing the line and wrinkles in the parents and health workers mind that people in-spite of aware about the consequences of increasing the waist line are avoid it.

Well, this is not beyond the understanding that that junk food is not good in the long term and often these are not sufficient to give us the requisite vitamins needed for the growth of the kids and maintaining the good health. Despite this we keep on ignoring the things until some mishap happens to us.

So, what is the solution of this problem? Multivitamin pills, that quite obvious that in this age of fashion and modernity, the option of pills would flood your mind for Multivitamin pills. But trust me as a health conscious person I would like to suggest you especially the women that a balance diet is the best substitute for multivitamin and junk food.

We may know all about the virtues of leafy green vegetables and whole grains, but convenience and cravings lead us astray. The multivitamin is partial protection from our lapses. So, because it comes as the handy option we are compelled to go in this easy option of multivitamin pills.

It is also an easy way to add surplus vitamins and minerals to our diets. By definitions, vitamins are organic (carbon-based) compounds needed in only small amounts. Minerals serve a similar purpose, but are inorganic. Historically, nutrition focused on vitamin deficiencies that cause disease. But with fortification–the deficiencies that cause disease.

But with fortification–the systematic addition of nutrients, chiefly vitamins, to the food supply–and no shortage of food, the focus today has changed to whether vitamins and minerals in amounts larger than we need might protect us against conditions like heart disease and cancer.

In-spite of the doses of vitamins in the food some disappointing studies has been carried out and it came as a shock that these vitamins are not at all help in reducing the cardiovascular and heart disease. Therefore the doctors are recommending the usage of the vitamins in the diet.

They however recommend the multivitamin as a cautious wager that some extra vitamins and minerals will pay off in better health, even if deficiencies are not a problem. Multivitamins are already part of selected official recommendation. The U.S. 2005 Dietary Guidelines suggest that people older than 50 take them as a way to ensure adequate vitamin B12 intake. And all women of child-bearing age are advised to take folic acid–and a multivitamin is also way to do that–because doing so lowers the risk of birth defects. That leaves men age 50 and under as the only adult group not covered.

Nisha Sharma is staff writer at Womenbrands.com To read more more from her visit http://www.womenbrands.com.

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By Jessica Dawn

Running a few 5K races this summer is an excellent way to challenge yourself. Once you’ve decided to start racing, you should incorporate training runs and cross-training into your regular workout routine. Combine running, strength training, core strength, and other forms of cardio into your routine to improve your performance when race day arrives.

Make your training fun and challenging by tracking your distances and times for each training run. Incorporate indoor and outdoor runs, sprints, hills, and distance to keep training runs interesting. When it’s time to strength train, be sure to work the entire body as opposed to focusing only on your legs. The running motion incorporates upper body, lower body, and core muscle groups and training the entire body will improve your performance.

I found two studies that talked about strength training and running being used together in a training program. In the first study, it was found that explosive strength training improved the 5K time endurance athletes [1]. The second study indicated that endurance athletes could benefit from strength training if they were doing certain activities that required fast-twitch muscle fibers [2].

These studies were done on trained endurance athletes and indicated some positive correlations between strength training and running. Most athletes, beginners and advanced, should benefit from strength training as a cross-training activity to improve 5K time [1], although endurance runners who run 4-6 days per week may not see notable improvement in running performance for longer races [2].

If you have just signed up for one of your first races or you haven’t raced in a long time, you definitely want to start training runs at least 4 weeks before race day (for a 5K). If the race you’ve chosen is a longer than 5K, plan on training at least 8 weeks prior to the race.

You can design your own race training program with a simple calender and a few ideas. As a beginner in moderate physical condition, running a 5K, you can run twice per week and strength train twice per week for the first four weeks. For the second four weeks, include 3 runs in your training regimen and strength train twice per week.

If you have any questions, let me know by sending me an email!

Good Luck!

References
1. Leena Paavolainen1, Keijo Häkkinen2, Ismo Hämäläinen1, Ari Nummela1, and Heikki Rusko Journal of Applied Physiology Vol. 86, Issue 5, 1527-1533, May 1999 Explosive-strength training improves 5-km running time by improving running economy and muscle power
2. R. C. Hickson, B. A. Dvorak, E. M. Gorostiaga, T. T. Kurowski, and C. Foster J Appl Physiol, Nov 1988; 65: 2285 - 2290 Potential for strength and endurance training to amplify endurance performance

Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years. In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness.

Jessica Dawn is a leader in teaching proven strategies for reaching health & fitness goals. You can receive a free report, free fitness tools, free video exercise demo’s, and more by signing up for her email list at http://www.visfitness.blogspot.com or http://www.visfitness.com

Jessica shows you how to develop a lifestyle of health, vitality, and fitness. She answers the quesions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals once and for all.

Article Source: http://EzineArticles.com/?expert=Jessica_Dawn